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free lean legs workout

This is the type of lighter resistance training that I recommend to get toned without getting bulky. These are the type of exercises in my Lean Legs eBook. The eBooks have 3 of these workouts per week, so I will be posting 3 of these circuits this week for you to try.

They might look easy, but you definitely feel them and they get results. I know this style of exercise is not for everyone, but if lean and toned is what you are after, then these are perfect :)

How To Complete The Circuit

Complete each exercise in circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times). Once you have completed the 3 exercises, rest for 30 seconds. You should do 3 rounds in total.

Complete circuit 2 in the exact same way.

The Exercises

Circuit 1

1. Skaters on gliding discs (I’ll put a link below to the gliding discs that I use). Do 45 seconds on each leg.skinny legs workout

2. Yoga push up (you can do these on your knees if you need to)skinny legs workout

3. Lying leg raises (I used ankle weights for these – I’ll also put a link to these below)skinny legs workout

Circuit 2

1. Straight leg donkey kicks – 4 regular, 4 to the left and 4 to the right. Do 45 seconds on each leg (again using ankle weights)skinny legs workout2. Punches – 10 straight and 10 high (again using ankle weights for extra resistance)skinny legs workout3. Burpee roll upsskinny legs workout

If you love this style of workout, please check out my Lean Legs eBook. And if you have any questions, just ask below! xx

As mentioned, I use ankle weights and gliding discs for these workouts. Here are the exact products that I use.

Buy 5 Pound Ankle Weight HereBuy Sliding Discs Here

Related Post

82 comments on “Free Lean Legs Workout (eBook) – Day 1”

  • Glorie says:

    What if I don’t have the ankle weights?

    • Rachael Attard says:

      You can just do the exercises without :) xx

  • Lesley says:

    How many reps are you completing of each exercise or are all exercises completed for 45 seconds?
    Also, how many minutes per day can one expect to be working out if following your program?
    Thanks!

    • Rachael Attard says:

      Hi lovely, I’m just completing each exercise for 45 seconds, so as many reps as you can do in that time. Depending on the exercise, it’s usually quite high in reps (i.e. 20). In my eBook, circuits like this will take around 30-45 minutes (depending on how much rest you have), and cardio days are around 45 minutes. But there is additional cardio in there as this is what is best for slimming down your legs. You can cut it back to suit your schedule of course, but the closer you can follow it, the better your results will be xx

      • Lesley says:

        Thank you for taking the time to answer my questions and so promptly, that was really helpful. It looks like a great program, I will definitely be giving it a try!

        • Rachael Attard says:

          You’re welcome lovely! xx

  • Victoria says:

    Hey, first of all, thanks for all your helpful blogposts! I was just wondering, when you say to complete the circuit 3 times, did that equate to the 3 rounds? Or is that 9 times in total?

    Also, with walking/running cardio, if I walked daily, how long would you recommend it for just as a goal? Thanks again!

    • Rachael Attard says:

      Hi hun, I mean 3 rounds so you end up doing each exercise 3 times. I hope that makes sense! I would aim for at least 1 hour power walk every day if you can :) xx

    • Brea says:

      Hi! what do you recommend for someone who’s been vegan for about two years and lost about 20 pounds, I’m 5’3, around 120-125. never weigh myself, however, I am skinny fat and have been trying to figure out what can make my body tone up especially my stomach area, I am trying to really tone up and be stronger. Will doing this help? I also practice ashtanga yoga every other day, and just started about two months ago. I’d really appreciate a reply. Thanks so much! Definitely will give this a try, great workouts^.^

      • Rachael Attard says:

        Hi hun! Yes definitely doing resistance training like this will help you tone up. I would also recommend doing some HIIT workouts such as this to help you tone up your core and improve your strength. Good luck! xx

  • aarti says:

    hi…am purely a vegetarian.i dont eat eggs also.can u please help me to reduce thigh and hips and overall body weight.suggest diet accoedingly
    thanks in advance
    aarti

    • Rachael Attard says:

      Hi lovely, I just replied to your email :) xx

  • Haryaty says:

    Hi Rachael
    May i know is there any kind of training that i need to avoid to get bulky legs but help to tone my lower belly (cos i easily develop muscle, esp my harmstring and rectus ) as i noticed after doing burpees or jump lunges or 2min-running at 11kmph with 1min-8kmph slow jog ( as mentioned in your blog post #25, it helps to tone my tummy but my legs just get bigger .. pls help..

    • Rachael Attard says:

      Hi lovely, I have a blog post on the female guide to get lean and not bulky, and this blog post covers what exercises you need to avoid, and exercises that you should do xx

  • Mokana says:

    Hi Rachael,
    I am a teen girl but I am struggling to lose weight from my thighs. I have been bullied quite a bit from people calling my legs chubby and large. I am 166cm and 53kg but most of my weight resides in the lower half of my body. I am a mesomorph with a pear shaped body. I have been running everyday since September 2016 but I have not seen any difference with my legs. I know that you can’t spot reduce but I am trying everything I can do to lose weight from my thighs. From September to December I was running for 10 minutes a day. I noticed that I was significantly in better cardio shape but there was no difference with my legs. I came across your blog in January and have read every single blog post you have written. Since then, I have tried to extend the length of my exercise. In the morning, I wake up at 5:30 and go for a 20 to 30 minute power walk before eating and try to run for about 30 minutes and follow up with about 20 minutes of power walking in the afternoon. I have noticed that most of my stubborn thigh fat is in the top portion of my inner thigh. This area moves the most by far and I can squeeze a lot of fat from that area. When I walk, the top half of my thighs rub against each other and I get so frustrated and irritated every time this happens. If you could give me some specific tips that would help me lose weight from my thighs really quickly, please please please help me. It hurts everytime someone comments about the way my legs look and I would love, more than anything, to wake up in the morning and feel confident about the way that I and my legs look.
    Thank you so much for writing your blog.

    Mokana

    • Rachael Attard says:

      Hi lovely! Aww I’m so sorry to hear about your bullying. Try not to let nasty people like that get you down! Their actions show a lot about who they are as a person, not you. You actually don’t need to do running to slim down your legs – walking is the best for this. So I would maybe stop running and just focus on doing walking. The thing with walking is you need to do a lot of it, so what you are doing at the moment is good. And try to walk around at school as much as you can too! Every bit counts :) I would be aiming for 10,000 steps per day. Also at your age, your hormones are having an effect on your body too and this can also affect how easy it is for you to lose weight. So unfortunately there might not be much you can do about your hormones at the moment. But just know that as you get older, your body continues to change until around 18. My body got a lot better after school. So don’t worry too much yet hun! Keep doing what you are doing and you will get results xx

  • seba says:

    hi
    I am 41 have gained 8 kilos in the past 2 years mostly my abdomen, I always hovered between 52-55kilos and I am 157cm tall.
    I started interval training and noticed that my thighs got even bigger but I did not lose weight at all. I am short and full and its very hard for me to lose weight. I just bought turbulence training and now I am worried that my thighs will bulk up further
    can you pls supply me with a customized plan
    I was unable to contact you directly by email

    • Rachael Attard says:

      Hi lovely! Unfortunately I don’t do customized plans sorry, as I just don’t have the time for it right now :( If you are short, I would advise against interval training because you can bulk up easily. I would keep your cardio to steady state walking and running (even running may bulk you up if you’re an endomorph). Also, if you have gained a significant amount of weight in your stomach region, it can be a sign that this is because of something else (this was the case for me). The most likely causes are hormone imbalance and hypothyroidism, or both. So I would definitely look into this and get checked out. Good luck! I wish you all the best xx

  • Sangeetha M says:

    Im 34 years. 168cm. 94 kg with a massive huge thigh and glutes. Struggling for 7 years. Tried various diets exercises but in vain. Please help. This stubborn weight started after delivery.

    • Rachael Attard says:

      Hi lovely, I’m so sorry to hear this. If you have tried diet and exercise and haven’t been successful (7 years is a long time!) it could be worth getting checked out by a doctor to see if you have any other issues such as hormone imbalance or hypothyroidism which is making it hard for you to lose weight. Another reason people struggle is because they’re not consistent. Only you will know if you’ve really been consistent and have been putting in the time and effort. I know it sounds like a pain but it’s a good idea to keep a food and exercise diary just for a week or so to see what areas you need improving. Good luck with everything! xx

  • Claire says:

    Hi Rachael! Just wondering if skinny legs ebook can help me get from muscular to skinny thighs. I was a major water polo player and standing at 5’3, my thighs bulked up really quickly. Thank you!

    • Claire says:

      I was an ectomorph before water polo… I just went through really intensive training and there are lots of stairs at my school that I have to climb everyday. Thanks!

    • Rachael Attard says:

      Hi Claire! I think I just replied to your email :) But yes definitely! My eBook will help you lean out your thighs and get them toned without being bulky xx

  • Amirah says:

    Hi Rachael,

    Im 28 years old and I’m 5’2 and weight about 50 kg. I’ve been skinny my whole life but gained a few kgs in the past 2 years especially on the stomach area and thighs. I think I’m in the category of skinny fat. And from your blog I consider myself as in between an ectomorph and mesomorph.

    I’ve been doing BBG Kayla work out (week 9 now) and see not much changes because I find that its hard to lose fat and my thighs got a bit bulky.

    Trying to take your advise by doing more power walking (1 hour a day) to make it slimmer. Any other advise you can give? Oh and do you think I have any health issues such as hormone imbalance or hypothyroidism?

    Thanks!

    • Rachael Attard says:

      Hi lovely! If you’re skinny fat, HIIT workouts should be helping. If you’re really consistent with exercise and you eat well (diet is suuuper important!), but you’re still not getting results, it could be because you have issues with hypothyroidism or hormones. If you’re worried about this, I would do some googling of the symptoms to see if you have them. And if so, definitely book in to see a doctor or naturopath to get checked out! Having these issues will make it very difficult for you to lose weight (you’ll even gain weight or hold onto it) no matter what you do. So it’s worth getting checked out. Good luck! xx

  • Jennifer says:

    Hi Rachael!I’ve recently started to read through all your blogs on how to get skinny legs, and they’re amazing!You’re basically my role model! Unfortunately, I’m not able to buy your eBook because I’m a bit young for credit cards.Could you please recommend some good workouts I could do in order to reach my goal?Thank you so much! <3

    • Rachael Attard says:

      Hi lovely! I do believe that I replied to you via email already :) xx

  • Lorraine says:

    Hi Rachel, I’m not too sure what body type I am – mesomorph or endomorph?
    Would you recommend following the endomorph programme just in case?
    Also is there an ebook specifically for endomorphs ?
    Thank you x

    • Rachael Attard says:

      Hi Lorraine, I would recommend following the endomorph eBook if you’re in between body types. And yes there are different eBooks for each of the body types :) When you buy the eBook, you’ll be sent an email from me and from there you will be able to choose your body type and download the correct eBook :) xxx

  • wendy says:

    Hi Rachael

    When you purchase the e-book, it mentions that you’ll gain access to workout videos ( explaining the exercises). Does that expire after 8 weeks, or can we continue to access them? Keen to purchase the book, I just know I won’t be able to start for a few weeks, so don’t want to waste my access! Oh and is the program just for legs or does it cover basic abs and upper body as well? :)

    Thanks!

    Wendy

    • Rachael Attard says:

      Hi Wendy! You have access to the workout videos forever :) And also, the program is full body so also works your upper body and core too! xx

  • Tina Pham says:

    Hi Rachel, I have very bulky legs, but a waist of as mesomorph. And I was bullied, calling my legs fat for this fact, so I was wondering if doing this course for around a month for 30 minutes do you think it will help my waist and legs. Getting the reasult that I’d like. Also later going more deep in the teen age will it also help tone by body and maybe any other solutions for this problem. Thanks so much I hope you can help me! :)

    • Rachael Attard says:

      Hi lovely, I’m so sorry to hear this :( Just remember that bullying says more about that person than it does about you – so keep your head high and don’t let them get to you! I would say doing these style of workouts 2-3 times per week and also doing some cardio (read more here). Cardio will work better to slim down your legs xx

      • Tina Pham says:

        Thankyou so much! I love your advice and thanks for encouraging me! 😍😄

        • Rachael Attard says:

          You’re welcome! xx

  • Ashley says:

    Hey Rachael!

    I’m 14 and I’m a little overweight and I’m also 5″8. I’ve been trying to lose weight but I don’t want to get bulked up. I took my body type quiz and it says that I’m all of them. I’d appreciate it if you could email me back! Also is endurance running gonna bulk you up?

    • Rachael Attard says:

      Hi Ashley, it’s hard to tell your body type without knowing your weight or seeing a photo. But I would say you are probably the mesomorph body type. Endurance running shouldn’t bulk you up but everyone’s bodies are different! xx

  • G says:

    Hi there, lovely Rachael! :)

    I understand that these exercises are part of your eBook. I wanna ask if doing these alone can help me with my ultimate goal – FAT LOSS.

    I am a 24-year-old female and had been trying all kinds of exercises but it’s really hard for me to reduce weight and inches. I’m an endomorph (unfortunately) and is suffering from Polycystic Ovarian Syndrome or PCOS with hormonal imbalance. I noticed that I do gain muscle mass but doesn’t lose fat on top of those muscles I have gained.

    I am really interested with your blogs and workouts because it’s rare for me to find posts like these that caters my body type (endomorphic body).

    I hope you can help me as to how to do my workouts and I would appreciate any feedback!

    Thank you so much!
    xoxo

    I hope you can give me tips

    • Rachael Attard says:

      Hi lovely! Well these workouts will definitely help with fat loss, but I would recommend including cardio and of course a healthy diet to get overall fat loss. Have a look at my blog posts on cardio and diet which should help give you some tips. Also I’m really sorry to hear about your hormone issues – I hope you can recover from that soon! xx

      • G says:

        Hi Rachael!

        Will checkout your cardio and diet blog posts!
        I am truly inspired and motivated by your posts :)
        Thank you for helping all of us!

        With love,
        G

  • Lani says:

    Hi Rachael,
    I am a dancer and I have really muscular thighs. I’m 14 years old and about 5’4 but still growing I don’t think I’m an endomorph maybe both types. But I really want to slim down my quads and inner thighs. I have been doing leg exercises with a Pilates ring but it doesn’t seem to be doing much. What can I do to get slim thighs? You’re the only person I’ve found that can help so thanks so much! Xx

    • Rachael Attard says:

      Hi Lani, as you mentioned, you are still young so your body will change a lot in the next few years (and for the better!). Please have a read of this blog post on how to slim down muscular thighs. A lot of people make the mistake of doing exercises that target your inner thigh. This is OK but it builds muscle here and doesn’t get rid of inner thigh fat, so might make them look bigger. To get rid of inner thigh fat, you need to do cardio! I hope that helps xx

  • Mariem says:

    Hi Rachael,
    First, thanks for all your content and inspiration. Is your Ebook only focused on legs? Or will I be able to tone my whole body and get flat abs? Does it include diet?

    • Rachael Attard says:

      Hi lovely! You’re very welcome :) All workouts are actually full body so will help tone up your upper body and core (as well as tone up your legs and slim them down). And yes it does include an 8 week nutrition plan too! :) xx

  • ivy says:

    Hi Rachael,

    I’m really glad and very grateful that I’ve found your blog. May I check for these skinny legs workout circuit exercise, how many times should I do per week?? Is it everyday work out?

    • Rachael Attard says:

      Hi Ivy, I’m glad that you found me too! I would do them 3-4 times per week xx

      • ivy says:

        Hi Rachael, thanks a lot for your reply. Just 1 more question though. Do these exercises work to slim down muscular thighs as well?

  • Fiona says:

    Hi Rachael, I’m 161cm and 58kg. I have a very fat stomach and huge flabby arms. The only consolation is that my legs are not as flabby as my arms but they are not toned either. I’ve been diagnosed with PCOS 3 years ago and have been putting on weight since, especially on my stomach. Is it possible for me to send you my photo so that you can access what kind of body type I am and what kind of exercise I need? Thank you!

    • Rachael Attard says:

      Hi lovely, I’m sorry to hear about your PCOS. I know that must be really tough! I’ll send you an email now so you can send me your photo. Otherwise you can take my free quiz to find out your body type xx

  • Tracey says:

    Hi Rachael thank you for sharing. I have a quite sedentary lifestyle where I sit most of the day in my office. I do try to walk whenever I can like walking home, walking to train station, upstairs and downstairs etc… I do have time to exercise in the morning but after that all I mostly do is to sit. I wonder if it would affect my progress if I follow your plan. I’m just too concerned since I don’t want to waste my energy if it would not eventually lead to success due to my unavoidable lifestyle.

    • Rachael Attard says:

      Hi lovely, no I think it would be fine! Most people have sedentary jobs where they sit at a desk all day. And I have really designed it for people who have the same lifestyle :) xx

  • Brandi says:

    Hi Rachael! I’m 5’2 about 110lbs, I’m so confused about my body type. I’m muscular from my waist up (six pack included) and muscular, fat and cellulite from my hips down to my ankles….weird. I am a super busy stay at home mom with only 30 minutes 5 days a week to spare for exercise…what should I do?
    Thanks!

    • Rachael Attard says:

      Hi lovely, it sounds like you are between the endomorph and mesomorph body types. So I would follow my endomorph guidelines :) xx

  • Aliya says:

    Hi Rachael! If I spread out the 3 day lean legs workout you have put up over the week and alternate between the 10 minute at home workout and the full body calorie burning circuit doing one of them every day, would this instead build up my thighs and glutes? I find that when I do donkey kicks my glutes build when what I’m aiming for is to get them smaller and toned! Thanks so much!

  • Jackie says:

    Hi. I’m curious about these exercises. The still images make it hard to follow. If I buy the ebook will it be clear how to do them? And will I need gliders and weights?

    • Rachael Attard says:

      Hi lovely, the still images in the eBook are better and are more demonstration. And it also has demonstration workout videos for each exercise and workout :) I use gliding discs and ankle weights in the eBook but you can do the workouts without xx

  • Aliya says:

    Hi Rachael , if I spread out the 3 lean legs workouts over the course of the week and run everyday for about 30 mins, do you think I’ll see a change in my thighs? And do these workouts help get leaner legs for a mesomorph body type?
    Thank you! X

    • Rachael Attard says:

      Hi lovely, I would walk everyday instead of run. And yes this will help for the mesomorph body type :) Good luck! xx

  • Essie says:

    Hi Rachel,

    I’m so glad I found your blog. However, I don’t know how and where to start… my wedding is in 4 months, but I’m physically unprepared. I’m 5’4 and I weigh between 124-126 pounds. Stomach is big… arm is flabby… legs are the only things I’m fine with. Of course that does not mean I’m proud of my flat butt! Can I send you a picture of myself in order for you to help me with my next step please? It would really mean a lot…. thank you so much.

    • Rachael Attard says:

      Hi lovely,

      Unfortunately, I am receiving so many messages that I just can’t get to everybody anymore. I’ve tried to provide as much free information on my blog as I can. I hope you understand :)

      I do answer everyone’s questions in the Lean Legs Training Club and spend all of my time here. Here’s the link if you’re interested xx

  • Miranda says:

    Hi, how many weeks does it take to do these circuits and notice changes in your legs?

    • Diana - Lean Legs Support says:

      Hi lovely,
      Depending on how much weight or muscle you want to lose it takes anywhere from 3 weeks to 3 months. Some girls see results after only 2 weeks while the others notice a difference only after week 6 :)

      Love, Lean Legs Club support
      xx

  • Miranda says:

    How do I do a yoga pushup?

    • Diana - Lean Legs Support says:

      Hi lovely,
      Check out this video that demonstrates how to properly do yoga pushups :)

      Love, Lean Legs Club support
      xx

  • Isabelle says:

    Hey! I’m a dancer currently regaining strength from injury but my legs have gone the slimmest they’ve ever been from doing no exercise. Im an endomorph and I feel like whatever exercises I do they so I’m not sure where to go from here! (Also is the book available to buy in the Uk) xx

    • Diana - Lean Legs Support says:

      Hi lovely,
      We would love to help you as much as we can :) that’s why we have created the Lean Legs program and Lean Legs Training Club.

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs program here:
      https://www.rachaelattard.com/lean-legs-program/

      Love, Lean Legs Club support xx

    • Diana - Lean Legs Support says:

      Hi lovely,
      We would love to help you as much as we can :) that’s why we have created the Lean Legs program and Lean Legs Training Club.

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It also includes a full meal plan, a separate recipe eBook and demonstration videos. You can get the program from any country in the world using any currency :) xx

      You can find out more about the Lean Legs program here:
      https://www.rachaelattard.com/lean-legs-program/

      Love, Lean Legs Club support

  • Xiang says:

    Hi Rachael! I was wondering if you do any type of warmup before the resistance training or do you just jump straight into the circuits?

    In case you do warmup workouts, what type would be best to prevent bulking? I feel like most involve a lot of jumping which can result in muscle growth in the legs.

    • Diana - Lean Legs Support says:

      Hi lovely,
      Yes, it’s important to do the warmup before each exercise.

      I would love to help you as much as I can :) That’s why we have created the Lean Legs program and Lean Legs Training club.

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs Program here:

      https://www.rachaelattard.com/lean-legs-program/

      There’s a video about how to do warmups in the ebook!

      Love,
      Diana
      xx

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